Saturday, Sep 14
Workout of the Day
Warm Up 9
(Rounds + Reps)
10 Hawaiian Squats
3 Burpees
10 lunges
10 Goblet squats #15
3 Burpees
10 lunges
10 Goblet squats #15
Barbara
(Time)
5 rounds for time:
- 20 pull-up
- 30 push-ups
- 40 sit-ups
- 50 squats
Rest 3 minutes between rounds.
- 20 pull-up
- 30 push-ups
- 40 sit-ups
- 50 squats
Rest 3 minutes between rounds.
Mobilize
(Not Scored)
https://youtu.be/GBOytAOd9Ko
Sunday, Sep 15
Workout of the Day
15 MIN Mobility
(Other / Text)
Work on mobility
Monday, Sep 16
Workout of the Day
WARM UP 122
(Not Scored)
10 M CRAB CRAWL
10 BIRDY'S
10 DB/BANDED SUMO DEADLIFT HIGH PULL
10 BIRDY'S
10 DB/BANDED SUMO DEADLIFT HIGH PULL
Push Jerk 10-8-6-4-2
(Load)
Push Jerk for load:
#1: 10 reps
#2: 8 reps
#3: 6 reps
#4: 4 reps
#5: 2 reps
Work to 85%
#1: 10 reps
#2: 8 reps
#3: 6 reps
#4: 4 reps
#5: 2 reps
Work to 85%
AMRAP 12: Box Jumps & KB Swings
(Rounds + Reps)
Complete as many rounds as possible in 12 minutes of:
-7 box jumps
-14 kettlebell swings
Men: 36-in. box, 32-kg kettlebell
Women: 30-in. box, 24-kg kettlebell
-7 box jumps
-14 kettlebell swings
Men: 36-in. box, 32-kg kettlebell
Women: 30-in. box, 24-kg kettlebell
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
Tuesday, Sep 17
Workout of the Day
WARM UP 6
(Rounds + Reps)
3 ROUNDS
10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
Front Squat 5x1
(Load)
Front Squat for load:
#1: 1 reps
#2: 1 reps
#3: 1 reps
#4: 1 reps
#5: 1 reps
Work to 90-100%
#1: 1 reps
#2: 1 reps
#3: 1 reps
#4: 1 reps
#5: 1 reps
Work to 90-100%
Elizabeth
(Time)
21-15-9 reps for time of:
- Clean 135/95#
- Ring dips
- Clean 135/95#
- Ring dips
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
